After months of building up your training, you finally reach the pinnacle of your schedule: the peak training week. This is the crucial period where you prepare yourself both physically and mentally for race day. But what does it really involve?
What is a peak training week?
Research shows that we can improve our fitness levels over 4 to 6 months before reaching a temporary peak. The purpose of a structured training plan is to gradually increase your mileage and intensity towards a key week. This peak week represents the most challenging phase of your training and is followed by a tapering period – a phase where training intensity and volume are reduced. This approach allows your body to adapt, improve fitness, and avoid injuries by gradually increasing your workload without overdoing it.
Why is it important?
The peak training week is when you’ll complete your most intensive and highest-volume workouts. It’s typically followed by a tapering phase to allow your body to recover and perform at its best on race day. Done correctly, this week not only pushes you physically but also strengthens you mentally. It boosts your confidence as you discover what your body is truly capable of achieving.
How does it work?
What your peak training week looks like depends on the type of race you’re preparing for and your personal goals. The common factor is that it will always be the most intense and demanding week of your training plan.
When should it happen?
Older training plans often scheduled the peak week 3 to 4 weeks before race day. However, this sometimes left runners feeling sluggish on race day. Modern plans usually place the peak week about 2 weeks before the race. This timing allows enough recovery through tapering while preserving the benefits of your hard training. Golazo Energy coach Thijs Dekiere explains: “A taper period typically lasts between 7 and 14 days. Depending on your training volume and intensity, the taper can be shorter or longer. For marathons, the taper usually starts 10 to 14 days before the event. Training volume generally decreases to about 60 to 70% of your peak week, while intensity remains the same.”
Missing a session during your peak week? Don’t worry, and certainly don’t try to make it up. Training plans are carefully designed with a mix of easy runs, speed work, and cross-training to improve your fitness while minimising the risk of overtraining. Running longer or faster than planned can do more harm than good. Embrace this challenging week as an opportunity to step out of your comfort zone and prepare yourself for race day. Trust the process – the effort will pay off when it matters most.
Need help with your training plan?
Struggling to structure your training or unsure how to make the most of your peak week?
At Golazo Energy, we start with a fitness test to assess your current level and identify your strengths and areas for improvement. Based on these insights, we create a personalised training plan tailored to your goals. Learn more about our running effort test and start your next race journey with confidence!
Discover our running effort testAn article in collaboration with running.be
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